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Unrated – Level 3

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Warm-up

3 Steady Rounds

20 Alt Jumping Lunges

15 Push Ups

10 Heavy Russian Swings

Mobility

Foam roll

Weightlifting

Back Squat (4×4 @ 90%)

Strength

Bench Press (4×2 @ 90%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 9 Minutes

Climb the Ladder

3 Thrusters (115/75)

3 Muscle ups

6 Thrusters

6 Muscle ups

9/9, 12/12, etc…